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Potassium. You know that's one good reason to eat bananas. But why? Just what does
potassium do for us?
Well for starters, we wouldn't get much done without potassium. Nerves need it to tell
muscles what to do, and muscles need it to do what they're told. It helps keep our body's fluids in balance and regulate our blood pressure.
High levels of potassium may reduce the risk of hypertension and stroke. Many people at
risk of high blood pressure keep a keen eye on their sodium intake, but few think about
increasing their potassium. Not only can potassium help lower blood pressure, some experts feel
it may offer additional stroke-protection benefits. One study examined 859 men and women over
age 50. Results revealed that those who took in more than 3,500 milligrams (mg) a day had a
much lower incidence of fatal stroke than those who consumed less than 1,950 mg daily. The
recommended intake for potassium is 2,000 to 3,500 mg a day.
Many foods contain potassium, but it is found in greatest quantity in unprocessed foods
such as fresh fruits and vegetables, whole grains, and fresh meats and dairy products. These same foods have the added benefit of being low in sodium.
It's easy to get all the potassium you need if you eat "five-a-day" -- that's five servings of fruits and vegetables each day. Many people think of bananas when they think of potassium, and for good reason. One medium banana packs 450 mg. But potatoes actually top bananas in
potassium content: a medium baked potato or 20 French fries have 750 mg. Other good
sources include cantaloupe (500 mg per cup), beet greens (650 mg per one-half cup cooked),
spinach, winter squash and Swiss chard (all around 450 mg per one-half cup cooked). And don't
overlook the common bean. One-half cup of cooked lima beans tips the potassium scale at 475
mg; pinto and black beans dish out 400 mg potassium per half-cup serving.
Potassium is water soluble, so leaches into water during cooking. A boiled potato, for
example, loses at least half its potassium to the water it's boiled in. To reduce this loss, try
steaming, microwaving, sauteing or even frying vegetables instead of boiling them. Keep the
cooking water and add it to soups, stews and casseroles to increase their potassium content.
Deficiencies of potassium are not common, but can result from excessive losses through
prolonged vomiting, chronic diarrhea and laxative abuse. In extreme cases, potassium loss can cause heart failure and death.
For more information, contact your local
Colorado State University Extension office.
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